Foods to eat and foods to avoid before a workout

If you’re looking to have a killer session in the gym, and maximise your efforts, then pre-workout nutrition is essential. Realising this is a crucial step in helping you get fitter, stronger and healthier, so many people turn to pre-workout supplements, which are of course massively beneficial. As well as this, there are a number of other foods to help give you energy and promote a better workout. So to help you out, here’s what to eat and what to avoid before a workout.

What to eat?

Fruit and yoghurt

Greek style yoghurt is high in protein, whilst fruit is high in fast acting carbohydrates. This combination means you’ll have enough immediate fuel for your workout, and protein to help prevent muscle damage afterwards.


Oats are fantastic pre workout as they contain tonnes of slow-releasing energy which will fuel you consistently throughout your workout. As well as this, they are low in fibre – so you won’t have to worry about any unwanted gas!

Wholegrain bread

Wholegrain bread is great because it can be enjoyed at any time of the day, and with any combination of other food. In the morning, top it off with some jam or honey, and on your lunch break include some thick turkey or chicken for an added protein boost.

What not to eat?

Fatty foods

Both slow-releasing and fast-releasing carbohydrates are great as they break down during your workout and give you energy; but on the flip side, fat does tend to stick with you. Rather than giving you energy, it will leave you feeling sluggish and full.

Sources of raw sugar

Raw sugar, as found in sweets, gives you a very fast hit of energy, but then brings you down not long after and leaves you feeling tired.

Too much food

Generally speaking, too much of any of the above will leave you feeling tired and sluggish, so don’t push yourself with a big meal before you workout. Instead, treat all of the above as snacks, rather than meals.

When you’re pressed for time, or if you’re looking for consistency in your pre-workout snack, supplements are a great way to give you the energy needed for your workout.